How much protein should I eat scale?

January 10, 2026 •

4 min read

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for a sedentary adult, but this amount is simply a minimum to prevent deficiency and is not nearly enough for active individuals, athletes, or older adults. To answer the question of how much protein should I eat scale to your body's specific demands, you must consider various individual factors.

Quick Summary

Determining precise protein needs is essential for health and fitness goals. Your ideal intake is influenced by factors like body weight, activity level, and specific objectives, such as muscle gain or weight loss. Recommended amounts vary significantly from the basic minimum, requiring a personalized approach.

Key Points

Personalize Your Intake: A single RDA of 0.8 g/kg is not sufficient for most active individuals or those with specific fitness goals.
Increase with Activity: Protein needs increase significantly with exercise. Strength training requires up to 2.2 g/kg, while endurance athletes need 1.2-1.6 g/kg.
Higher for Weight Loss: Higher protein intake (1.6-2.0 g/kg) is beneficial for preserving lean muscle and controlling appetite during a calorie deficit.
Support Healthy Aging: Older adults need more protein (1.2-1.5 g/kg) to counteract age-related muscle loss.
Spread Intake Evenly: Instead of consuming protein in one large meal, distributing intake throughout the day supports better muscle protein synthesis.
Consider Protein Quality: Prioritizing complete protein sources, which contain all essential amino acids, is important for muscle repair and health.

Understanding the Standard Protein Recommendations

For most sedentary adults, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This is the minimum amount required to meet basic nutritional needs and prevent deficiency. For someone weighing 150 pounds (68 kg), this translates to a modest 54 grams of protein per day. However, this one-size-fits-all number fails to account for variations in lifestyle, age, and health goals.

Scaling Protein for Different Fitness Goals

Protein requirements are not static; they increase with physical activity, especially for those involved in regular exercise or strength training. Here is a more detailed breakdown based on different objectives:

For Weight Loss: A higher protein intake can help preserve lean muscle mass while in a calorie deficit and increase satiety, helping to curb hunger. For this purpose, a range of 1.6 to 2.0 grams per kilogram of body weight is often recommended. For a 150-pound (68 kg) person, this means 109 to 136 grams daily.
For Muscle Gain (Strength Athletes): To maximize muscle protein synthesis and promote growth, individuals engaged in resistance training require a higher intake. The National Strength and Conditioning Association recommends 1.6 to 2.2 grams per kilogram of body weight. A 180-pound (82 kg) lifter would aim for 131 to 180 grams of protein per day.
For Endurance Athletes: Runners, cyclists, and swimmers need sufficient protein for muscle repair and recovery from prolonged training sessions. A range of 1.2 to 1.6 grams per kilogram of body weight is generally recommended. A 160-pound (73 kg) endurance athlete would target 88 to 117 grams of protein daily.
For Older Adults: As we age, our bodies become less efficient at utilizing protein for muscle maintenance, a phenomenon known as anabolic resistance. Higher protein intake (1.2 to 1.5 grams per kilogram) helps combat age-related muscle loss (sarcopenia) and preserves strength. For a 150-pound (68 kg) older adult, this equates to 82 to 102 grams of protein per day.

How to Calculate Your Daily Protein Target

Find your weight in kilograms: Divide your weight in pounds by 2.2.
Determine your activity factor: Based on your goals and lifestyle, select the appropriate multiplier from the table below.
Multiply to find your target: Multiply your weight in kilograms by your chosen factor to get your daily protein target in grams.

Example: A 180-pound person aiming for muscle gain: (180 / 2.2) = 82 kg. Then, 82 kg * 2.0 g/kg = 164 grams of protein.

A Comparison of Protein Intake Needs


Goal / Activity Level	Recommended Range (g per kg of body weight)	Daily Grams (for 150 lb / 68 kg person)
Sedentary Adult (RDA)	0.8 g/kg	~54 g
Moderately Active	1.0–1.2 g/kg	~68–82 g
Strength Training / Muscle Gain	1.6–2.2 g/kg	~109–150 g
Weight Loss	1.6–2.0 g/kg	~109–136 g
Endurance Athlete	1.2–1.6 g/kg	~82–109 g
Older Adult (>65)	1.2–1.5 g/kg	~82–102 g

Optimizing Your Protein Intake

Beyond the total daily amount, the type and timing of your protein intake can also be beneficial, especially for muscle repair and synthesis. Spreading protein evenly throughout the day, rather than consuming a large amount in a single sitting, can optimize absorption and keep your body in an anabolic state. Aiming for 25–30 grams of high-quality protein per meal is a good strategy.

Key Considerations for Increasing Protein

Protein Quality: Opt for high-quality, or complete, proteins that contain all nine essential amino acids. Animal sources like meat, fish, eggs, and dairy are complete. Plant-based sources like soy, quinoa, and combinations of legumes and grains can also provide a complete amino acid profile.
Potential Risks: For healthy individuals, a higher protein intake (up to 2 g/kg) is generally safe. However, individuals with pre-existing kidney conditions should consult a doctor before significantly increasing protein intake, as excess protein can place additional strain on the kidneys.
Hydration: Metabolizing increased protein requires more water. Be sure to drink plenty of fluids throughout the day to support kidney function and overall health.

Examples of High-Protein Foods

Animal Sources: Chicken breast, lean beef, fish (salmon, tuna), eggs, cottage cheese, Greek yogurt.
Plant-Based Sources: Lentils, chickpeas, beans, tofu, edamame, nuts, seeds, quinoa.

For more information on protein and its role in the body, you can refer to the extensive resources provided by the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC7460905/)

Conclusion

Determining exactly how much protein should I eat scale to your needs is a crucial step toward achieving your health and fitness goals. The standard RDA is merely a baseline, and personalizing your intake based on activity level, age, and objectives like weight loss or muscle gain will yield better results. Prioritizing consistent, high-quality protein consumption throughout the day, and staying properly hydrated, can help you maximize the benefits of this essential macronutrient.

Frequently Asked Questions

No, the RDA is the minimum intake to prevent deficiency in sedentary adults. Active individuals, athletes, and older adults have significantly higher protein requirements.

Multiply your weight in kilograms by a factor based on your activity level and goals. For example, a sedentary person might use 0.8 g/kg, while a strength athlete might use 1.6-2.2 g/kg.

For most healthy people, up to 2.0 g/kg of body weight is safe. However, excessive amounts can cause digestive issues, and individuals with pre-existing kidney disease should be cautious and consult a doctor.

High-quality protein sources include lean meats, fish, eggs, dairy products like Greek yogurt, and certain plant-based foods such as soy and quinoa.

While total daily protein intake is most important, distributing protein evenly across meals (e.g., 25-30g per meal) can be beneficial for optimizing muscle protein synthesis throughout the day.

Yes, due to anabolic resistance, older adults require higher protein intakes (1.2-1.5 g/kg) to effectively maintain muscle mass and function as they age.

Yes, a higher protein intake can increase satiety, helping you feel fuller for longer, and aids in preserving lean muscle mass during weight loss.